Your Results
Please note. Your BMI falls outside the normal range, so a general-formula estimate may be inaccurate for you. We recommend consulting a nutrition specialist for a personalised calculation.
Please note. You have chosen weight gain with no training. Without resistance training, muscle mass does not grow: a calorie surplus goes to fat, not muscle. The calculation gives you the calories for gaining, but the outcome depends on whether you add training — at least twice a week.
0kcal / day
How this compares with official guidelines
These WHO and EFSA ranges are guidance for the population as a whole, not a personal norm. We count protein and fat in grams per kilogram of your weight rather than as percentages: when calories are modest — on a deficit or with a sedentary routine — the same grams take a larger share, leaving less room for carbohydrates. With higher calories it goes the other way.
Current BMI
Desired-weight BMI
Your desired-weight BMI is below the lower healthy limit (18.5) — this deficit could lead to unwanted consequences. We recommend consulting a specialist.
Recomposition options
The main result above is pure maintenance (0% deficit). If your goal is body recomposition, we recommend a small deficit — 5–10% (options below). A good rule of thumb: eat at 0% deficit on training days, and use one of the deficit options on rest days.
5% deficit
0 kcal
P 0 g · F 0 g · C 0 g
10% deficit
0 kcal
P 0 g · F 0 g · C 0 g
The larger-deficit option is hidden: its calorie count falls below 1200 kcal — a practical minimum usually recommended not to go under without a doctor's or dietitian's supervision.
Recommendations
If you are tolerating this deficit well and want to speed things up, you can raise it by five percentage points. Your targets then become:
Deficit 0% · faster
0 kcal
P 0 g · F 0 g · C 0 g
You can also mix the two: a lower deficit on training days, a higher one on rest days. That helps keep muscle while losing fat.
You have a fairly large deficit (0%). If you feel weak or dizzy, or notice any other worrying symptoms, lower the deficit by five percentage points to the gentler option. If the symptoms persist, see a doctor.
Deficit 0% · gentler
0 kcal
P 0 g · F 0 g · C 0 g
If after a month your measurements (hips) and your weight have not moved, or have gone down, raise the surplus by five percentage points. Your targets then become:
Surplus 0% · stronger
0 kcal
P 0 g · F 0 g · C 0 g
about 0 kg a month · roughly 0 months to your goal
If in a month you gained more than the projected 0 kg, lower the surplus by five percentage points. Your targets then become:
Surplus 0% · gentler
0 kcal
P 0 g · F 0 g · C 0 g
about 0 kg a month · roughly 0 months to your goal
This calculation is intended for people with no health restrictions. If you have chronic conditions, endocrine disorders, are pregnant, or have any other medical contraindications, please consult a doctor or nutrition specialist before following these recommendations.
